DIETS



The Master Cleanse Recipe

Just a quick nod to the fact that this in not really a diet - it is a cleanse. The info below treats this as a diet. If you're more interested in doing the proper cleanse - which is the real intention of this plan - please google The Master Cleanse.


1 Serving

2 tbsp. fresh squeezed lemon juice (about 1 lemon)
2 tbsp. Grade B Organic Maple Syrup
1/10 tsp. cayenne pepper
8 oz. spring/distilled/tap/sparkling water

6 Servings (can be made in a 64 oz. bottle)
3/4 cup fresh squeezed lemon or lime juice
3/4 cup Grade B Organic Maple Syrup
1/10 tsp. cayenne pepper - add to each glass as its served. Otherwise your last glass of the day will blow your head off as the cayenne has been infusing the liquid for 6-8 hrs!
6 cups spring/distilled/tap/sparkling water

TIP: I got a 64 oz. plastic juice container and took the label off completely. I then measured out each ingredient and marked eachs' fill line with a 
permanent marker as it was added along with a label (water, lemon, syrup) to keep track of the measurements. 

Super-easy to make 6 servings (the minimum daily amount recommended) of lemonade each morning, just add ingredients to the lines you made on the bottle and shake it up!


TIP: Juice up about 10 lemons and save the juice in a bottle in the fridge. Saves time and mess! I used a plastic hand juicer I found at the 99cent store.

TIP: If you'r one of those ppl who needs financial leverage to help make you stick to a diet, may I recommend the Black & Decker Citrus Juicer for around $18? I just picked up one of these babies so we'll see how much lemon I can get from one lemon now.

Microwaving a lemon for a few seconds will yield more juice
Rolling the lemon on your counter before cutting will also help yield more juice

You'll have to google using sparkling soda - there are many different views on this. It has never affected my results so I use it. 

NEW/2015: This time I'm even trying some of those flavoured, sugar-free, zero calorie sparkling "waters" you get at the store. (I'm using one called ICE). I'll update this if it negatively affects my results. I'm finding it harder to stomach the taste of this juice for prolonged periods of time so I'm trying this idea this time. We shall see...!

Traditionally, you are to ingest salt water I believe in the mornings or at least once a day as a flush for your body.  Its disgusting (from what I hear), & in my view, unnecessary. Skipping it has never affected my results. (thank God!).

I DO take the laxative tea once in the evenings. Since I'm attempting 30 days ( go see youtube - ppl have done it - and even longer!), I'll take the tea every other day or every few days. I kinda feel like doing it every day for 30 days when you're just taking in liquid might be a little rough on your body. But what do I know? Totally not a doctor and I'm not all that precise about things as you can already tell!! (except when measuring the juice!).

You'll lose a pound a day on average. The first week, most likely even more than one a day.

In general I don't exercise when I'm doing this although I have in the past without a problem. My cardio is a bit lower energy and I drink more of the liquid on those days. This time for the attempt at 30 days I do intend to do 20 mins on a treadmill for 4 days a week or so. We'll see how that goes. 

UPDATE/2015: So I did not make the 30 days (sadly). This time I'm going for a whopping 5 days! I definitely need to build some confidence in my ability to stick to a food plan so.... I'm hoping 5 days will give me that. 
From 5 days I may just go to the next diet below (cabbage soup diet).

EASE OUT.

I can not stress the importance of this. I skipped this the first time I did Da Juice (as I like to refer to it) and it was to my great peril!! LOL. There are a lot of things you can skip on this diet - this is NOT one of them.


Ease Out Process
  • Day 1: Drink several 8-ounce glasses of orange juice, sipping slowly, diluting it if there is digestive distress.

  • Day 2: Drink orange juice during the morning and afternoon. For dinner prepare a homemade vegetable soup (recipe below). Mostly sip the broth, and do not eat much of the vegetables.

  • Day 3: Drink orange juice in the morning, have leftover vegetable soup for lunch with 4 rye crackers (no regular crackers or bread), and eat fresh raw vegetables, salad, and fruit for dinner. Do not yet eat meat, fish, eggs, bread, pastries or drink tea, coffee, or milk.

  • Day 4 and beyond: You may return to your normal diet, but Burroughs recommends continuing to drink the lemonade concoction at breakfast on a permanent basis. And he really wants you to go vegetarian, if at all possible.

Are you waiting for another "I modify this part"? Good - cause you'd be right.

To end the fast, I usually drink chicken broth for the first day. Ditto for Day 2 except I'll add an egg and/or rice. SMALL quantities. By Day 3 I'm eating "whatever I want". Let's be honest, I tend to have a treat of some sort be it chocolate or pizza or whatever I've been craving for the past 14 days. (I go 2 weeks as the norm on this diet). I intend for that to last ONE day - it usually drags on for 2-3 days. lol.  Then I get it together and decide what food plan I'm going to do > usually its Atkins. 

I find it helps mentally, to add in those EASE OUT days to the total number of days you're doing the fast. It will help solidify in your mind the fact that the Ease Out process is still highly controlled eating and for day 1 of it anyway, still a liquid fast.

Don't spend too long eating all the things you were thinking about while drinking juice for 2 weeks. It defeats the purpose and erases the stomach shrinking you've achieved and you really don't want to start initiating those bad eating habits you USED to have before the fast right??
:-)


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Here is the other diet I use to kick start better eating and/or some quick weight loss. This one is a bit more "sane" than fasting!



The Cabbage Soup Diet

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Eat as much (really!) of the cabbage soup each day as you wish. 



I usually make 2 batches of the soup. One chunky version, as written, and then I puree the second batch for a texture change. It makes a thick hearty soup you can drink out of a mug. You can also add different seasonings to each batch for variety, say curry powder  or fennel for example.
For drinks- unsweetened teas, sugar-free juice or drinks and water

Unless specified, stay away from starchy vegetables - certain beans (google if you're unsure), corn, sweet potato, potato. Steer clear of flour, bread, pasta and sugar (you can use artificial sweeteners).




























The Cabbage Soup Recipe:

  • 6 large scallions
  • green peppers
  • 1 or 2 cans of tomatoes (diced or whole)
  • carrots
  • 1 container mushrooms
  • 1 bunch of celery
  • 1 bunch of parsley finely chopped
  •  half a head of cabbage
  • 1 package (non-creamy) soup mix (Lipton is a good choice)
  • 1 or 2 cubes of bouillon
  • 1 48oz can V8 juice (optional)
  • Season to taste with pepper, parsley, curry, garlic powder, etc. (Little to NO SALT.)

Add whatever non-starch veggies you like, and leave out what you don't. The critical ingredients are the tomatoes and the cabbage and of course the stock.

Day 1 - Fruits

Day 2 - Veg + Potato
Day 3 - Fruit & Veg
Day 4 - Milk & Bananas
Day 5 - Beef and Tomatoes
Day 6 - Meat/Fish & Veg
Day 7 - Brown Rice & Veg



Day 1 - Fruits
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Eat all kinds of fruit today (except for bananas) and as much of the cabbage soup as you’d like. 

Why not hit your specialty food shop and choose some fruits you've never tried? Star fruit, dragon fruit, persimmon, pomegranite, coconut, kiwi, fig, dates, durian! Have fun with your fruits and get creative in the way you prepare them. Sure you could make a fruit salad but don't forget baked cinnamon apples, fresh fruit smoothies (sans the milk), frozen grapes and grilled watermelon. Surprise! Sweet peppers, avocado, cucumber, olive and tomato are fruits.





Day 2 - Veg + Potato
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Eat vegetables today (except corn, sweet potato) and as much of the cabbage soup as you’d like.  AND.... you get a baked potato today! Add butter! (try to stick to 1-2 tablespoons)

I highly recommend Jaime Oliver's roasted veg recipe. Simple and delicious. You didn't know how tasty vegetables could be. Parsnips, beets, turnips. Follow, follow, follow.

And for your potato, perhaps you want to Jamie Oliver roast it as well. My favorite, however,  is Ina Garten's mustard roasted potatoes.






Day 3 - Fruit & Veg
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Today eat fruits AND veggies (except bananas, corn and sweet potato/potato)  and as much of the cabbage soup as you’d like.

Take this opp to try: Swiss chard, bok choy, turnips,  rutabagas, artichokes, eggplant,  brussel sprouts and okra. (Click underlined for recipes!)


Missing that potato?  Mashed cauliflower isn't a bad substitute. 




Day 4 - Milk & Bananas
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Today you get to eat 8 bananas and milk/yogurt. YUM! Make a smoothie or pudding. Freeze a banana and mash for ice cream! Add cinnamon or honey for extra flavor. Saute' slices in a pan with a teeny tiny amount of butter/coconut oil and sweetener. Remove from heat and add fresh cold milk.
Again, enjoy as much soup as you like.





Day 5 -  Beef and Tomatoes

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Today eat tomatoes (6-8)  20 ounces (500 grams) beef  and as much of the cabbage soup as you’d like.
(You may substitute chicken, fish or turkey instead if you prefer either today or tomorrow but not on both days). Please be conscious of where your chicken comes from and how it was raised. In America, there are serious concerns about the health of the chicken due to the unclean (not to mention brutal) way they live their lives in factory farms. True of most animals however chicken toxins have reached a critical level. If you can, stick to grass-fed beef.

Here's a great option- Chili:
  1. Chop up 10 ounces (250 grams) of beef (bite size pieces), 3 large tomatoes, an onion, a clove of garlic and a couple of chillies.
  2. Mix together one teaspoon (tsp) of chilli powder, 1/2 tsp of ground cumin, 1/2 tsp of turmeric, 1/4 tsp ground ginger, 2 ground cloves and some black pepper (your preference).
  3. Simmer the onion in a small amount of water until it is soft then add the mixed spices and cook for 1 minute.
  4. Add the rest of the ingredients and add a vegetable stock cube and a bay leaf.
  5. Cook for a couple of minutes until the tomatoes have broken down a little, then add some water and simmer for 20-30 minutes.
  6. Season to taste - YUM!





Day 6 - Meat/Fish & Veg
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Life as usual! (if life without cake was usual). Today, as much meat or fish, veg and soup as you like.

Casseroles, roasts, carpaccio, fried items, baked, dehydrated. Remember changing the cut of a vegetable can greatly change its appeal. Try cutting veggies lengthwise, shredded or super thin and deep frying. Mash, puree, dice. Try vegetable dishes in different combinations such as carrot & turnip mash.

I recommend foodtv.com if you're tired of your old standards.





Day 7 -  Brown Rice & Veg
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Last Day! You made it!! Today is all the brown rice, vegetables and soup you can eat!! Don't forget you can make different veggie soups, like carrot, leek, mushroom or sweet pepper.

Now pat yourself on the back for a full week of smart and healthy food choices. Get on that scale, do the happy dance and reap the rewards of your very fine work!


You should be down 5-10lbs. Nott bad for a diet that allows you to eat this much!



Tips
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1) Cook for the week in advance. Mark the day the dish is prepared for on the storage container. 
2) Have the next day's breakfast prepared. Don't give yourself think-time to go off.
3) Have friends over for dinner Days 3, 5-7. This will help keep you from feeling isolated or deprived since we tend to couple our social time with food. (ensure your friends do not bring over any food/alcohol).
You can concoct a specialty iced tea (no sugar!), try sparkling water, flavour water, or add cucumbers and mint to water. Get creative.
There are plenty of veggies meals (if you decide to have ppl over on Day 3). 
4) Plan your meals in advance. If you don't prepare the whole dish in advance, slicing, shredding etc done in advance makes for a quick meal and keeps well in air tight containers for a few days. Marinated vegetables and meats are always tastier! Cooking in advance gives sauces time to develop their flavours.







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